Welcome back, Sarah!
Notice
No Friday WOD - meet instead Saturday 1:00 pm at the MTU Trails Wax Building. Dress for an outdoor workout, wear trail running shoes.
Buy-in
CF Warmup
WOD
Pack:
- 20 Deadlifts (185-205lbs)
- Run 400m
- 20 KB swings (1.5pood)
- Run 400m
- 20 Overhead Squats (85-95lbs)
- Run 400m
- 20 Burpees
- Run 400m
- 20 Pullups
- Run 400m
- 20 Box jumps (20”)
- Run 400m
- 20 DB Squat Cleans (30-35lbs each)
- Run 400m
Women
135-155# Dead lift
1 pood Swings
55-65# OHS
20-25# DB Cleans
scaling:
200m runs, weight, 12 reps.
Time limit: 40 minutes
Cash-out
Stretching
Mobility Homework - Episode 71: Overhead Squat/Snatch Prep
Test: Overhead Squat/Snatch Receiving Position
Mwod: Two minuets opening up the hip and groin against the wall.
Two minutes each leg doing sweeping/roaming Pigeon Pose
Two minutes Foam Roller/keg drill with barbell if possible
Two minutes each side bully shoulder drill
CW: 35:27
ReplyDeleteDL 115#
KB 1.5p
OHS 10 at 35# (too easy) and 10 at 45#
4 kipping pullups, the rest jumping
20" box
25# DBs
A long slog here, folks. I didn't worry too much about zooming. The running was the way cool part. 1.75 miles total mileage. I never could have done it without Pose technique. The run was always a time to settle in and work on technique. Until, of course, the burpees! After that, the legs didn't want to move for the first 100 meters.
Not my favorite WOD, but a good slog.
It seems only a few weeks ago that a 35# OHS was hard, a big deal. Today, it was kid stuff! I switched to the 45# bar for the last 10. I think with 45#, I would have split the OHS into 2 sets, though. Woo Hoo!
ReplyDeleteCharles
27:22.
ReplyDeleteDL 95#
KB 1 p
OHS 15#
Kips
16" box
15# DBs
When I saw the time limit, I thought, "Oh-oh!" But, it really was not as bad as I thought. The pace was adjusted so that it was quite do-able. The burpees, as always, winded me...the squat-cleans burned up my quads! What made me happiest was that ALL six of us beat the time limit! Awesome, everyone!!
Oh My GOSH!!! This one looks super fun! Seriously...my kind of WOD. Something different each time to relieve the torture of the previous task. Really sorry to have missed this one...Starting next week I will be a diligent attendee!
ReplyDelete